Rating: 3.5 stars
6 Ratings
  • 1 star values: 0
  • 2 star values: 1
  • 3 star values: 2
  • 4 star values: 3
  • 5 star values: 0

This simple pan-fried fish is brightened with a mild but colorful fresh salsa. Any variety of sole or flounder will work in this recipe - try lemon sole or butter sole.

David Bonom
Recipe by Cooking Light September 2002

Gallery

Read the full recipe after the video.

Recipe Summary

Yield:
4 servings (serving size: 1 fillet and 1/2 cup salsa)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine first 8 ingredients in a bowl; stir in 1/2 teaspoon salt and 1/8 teaspoon black pepper.

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  • Heat oil in a large nonstick skillet over medium-high heat. Sprinkle fish with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork. Serve with salsa.

Nutrition Facts

175 calories; calories from fat 27%; fat 5.3g; saturated fat 0.9g; mono fat 2.8g; poly fat 0.9g; protein 25.2g; carbohydrates 6.5g; fiber 1.6g; cholesterol 61mg; iron 1.1mg; sodium 826mg; calcium 40mg.
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